Time For Spring Training

Linda Rellergert, Nutrition Specialist in St.
Charles County
University of Missouri Extension

Just as baseball players need spring training to get in shape
for the upcoming baseball season, this is a great time to start
preparing our bodies for warm weather activities like gardening
and yard work. A little time each day doing a few stretching and
strengthening exercises will help prepare muscles that have been
resting since last fall. The payoff will be reduced risk of
injury and fewer sore muscles.

Before starting, be sure to warm up muscles by doing a little
bit of easy walking and arm-pumping first. Pain, especially
joint pain should not be part of the spring training experience.
Reduce the stretch to a more comfortable level, or reduce the
intensity of strengthening exercises. Mild discomfort or a mild
pulling sensation during stretches is normal.

Calf Stretch
Stretches lower leg muscles in two ways: with knee straight and
knee bent. While standing, place your hands on a wall, with arms
outstretched, elbows straight. Keeping your left knee slightly
bent, toes of right foot slightly turned inward, move your right
foot back one or two feet, with your right heel and foot flat on
the floor. You should feel a stretch in your right calf muscle,
but you shouldn't feel uncomfortable. If you don't feel a
stretch, move your right foot farther back until you do. Keep
your right knee straight and hold that position for 10 to 30
seconds. Continuing to keep your right heel and foot on the
floor, bend your right knee and hold for another 10 to 30
seconds. Repeat with opposite leg. Repeat 3 to 5 times on each
side.

Hamstring Stretch Stretches muscles in the back of the thigh. Stand behind a
chair, with your legs straight. Hold the back of the chair with
both hands. Bend forward from your hips (not your waist),
keeping your entire back and shoulders straight the whole time,
until your upper body is parallel to the floor. Don't "hump" any
part of your back or shoulders at any time. Hold position for 10
to 30 seconds. You should feel a stretch in the backs of your
thighs. Repeat 3 to 5 times.

Quadriceps Stretch Stretches muscles in front of thighs. Lie on your left side,
on the floor. Your hips should be lined up so that the right one
is directly above the left one. Rest your head on a pillow or
your left hand. Bend your right knee, reach back with your right
hand, and hold onto your right heel. If you can't reach your
heel with your hand, loop a belt over your right foot. Pull
slightly (with your hand or with the belt) until the front of
your right thigh feels stretched. Hold the position for 10 to 30
seconds. Reverse position and repeat with other leg. Repeat 3 to
5 times on each side. If the back of your thigh cramps during
this exercise, stretch your leg and try again, more slowly.